ISFAFITNESS FOR U13sBACK TO BASICS

Presented by Dave Jude Sports Therapist at Arsenal FC

Dave Jude 2011

Agility

Balance

Co-ordination

Upper & lower body

Core control/strength

Dave Jude 2011

Speed=

Forwards

Backwards

Side to sideDecision making

Reaction time

Dave Jude 2011

Core control/strength

I would suggest these exercises are done over 3 sets; 5 seconds then 10 seconds then 15 secondsThe rest period being double the time of the previous exercise.

Hold a press-up position with 1 or 2 balls

Hold a bicep dip positionWith 2 balls

Sit ups with ball passing

Side plank left & right side

Raise & hold ball between feet

Balance touching markers

1 2

5

6

4

3

Dave Jude 2011

Agility/co-ordinationThese exercises should be done for 30 seconds With a 30 second rest

Walking forwards on all 4sRolling a ball with head

Crab walkingBalancing a ball on abdomen

Balancing a ball on head

Heading & catching

Alternate leg balancingMulti-directional throwing/catching using either 1 or 2 hands

More advanced exerciseHeading or volleying

Agility ball

1

2

3

4

5

6

2

Dave Jude 2011

Co-ordination/speed

63

7

5 8

109

1 4

Quick feet1 foot per square then 2 feet

Quick feet in & out2 feet per square

Hopscotch

HurdlesForwardsRight sideBackwardsLeft side

1

2

3

4

Work in teams of 4One player at a time

Dave Jude 2011

Speed= decision making & reaction time

Face forwardsQuick feet to the colour calledThey can receive & pass a ball at each marker

Team 1 start

Team 2 start

Team 1 & 2 go togetherThey have to touch all the markers of the colour called before they reach the other side

Hand ball (player with ball cannot move) or footballOffside rule applies As previous game but with

2 games played across each other

12

34

Dave Jude 2011

Summary

•It is important that children develop agility, balance, co-ordination & speed.

•Not just so that they can reach their sporting potential, but it will dramatically affect their adult life. These type of exercises must be done before their teenage years to have maximum benefit.

•The exercises on this presentation are basic start points for you. They must be adapted according to age & ability & above all made fun for the children, use your own experience to do this.

•Remember, children's bodies need to be pushed & tested, but not too far or they will breakdown. They are not a group but individuals with different abilities.

Dave Jude